Step 3Let your feet to fall back behind you any amount that feels good on your neck.

Step 4Clasp your hands together on the ground and wiggle your shoulders underneath you one at a time.

Step 5Walk your feet to the left side of your head and, if it feels good, bend your right knee to the ground outside the left ear. If that feels good, you can bend the left knee as well. Breathe here for at least three deep breaths, then then walk feet to center of head and repeat on the right side.

Prep. Poses

Progressions & Variations

Beginner Tips

Keep your knees soft, move slowly.

Tips

Not recommended for pregnant women or those with high blood pressure, asthma, or any neck or shoulder ailments.

Benefits

Opens the neck and lower back, improves spinal flexibility. Is alleged to stimulate digestion, metabolism, and the thyroid gland. Said to calm the mind, reduce stress and fatigue, and relieve symptoms of menopause.